Running with Dark Helmets “Ascend” theme from the Ballroom last week, the 12 pax that posted this week were tasked with climbing a pair of cascading walls up to the launch-point parking lot (an exercise introduced by Senator Tressel shortly after this AO came online).

After COT, a bonus exercise of hunting for Dark Helmet’s lost key to his cargo van ensued (tweet pic).  I believe the pax were especially motivated to help find the key in hopes that the van (fence-mobile?) contained high quality goods they could buy with cash at a low price (like speakers or tv sets).  The key was found after a few minutes of searching, but no such booty exchanged hands (at least no one is reporting to have witnessed such transactions).

The Thang:

Double Applesauce down to lowest parking lot for dynamic warm up

• SSH x25
• WM x15
• Bear crawl half way across parking lot, lunge out the rest of the way
• Low Slow Squats x20
• Toy Soldier in place x20
• Sprint back to starting side of parking lot
• IW x20
• Mountain Climbers x20
• Karaoke across parking lot (flip sides half way)
• Carolina Dry Docks x20
• 5 Burpees OYO

Double Applesauce back to one of the upper lots, where the cascading retaining walls loom.

Main Event – Triple Check (modified):

• Split into teams of 3
  • 1st man in People’s Chair
  • 2nd man doing merkins
  • 3rd man climbs wall and runs around back to team
  • Rotation positions when 3rd man returns
  • Exercise complete when team reaches 200 merkins
• Repeat w/ bomb jacks (100 count)
• Repeat w/ plank jacks (200 count)

Run to grassy area near launch point

• Dual tunnel of love
• Seal team sit ups
• Rinse and repeat

Ab Lab

• Seniors choice (start with most senior pax and work down).  Exercises picked were:
  • LBCs
  • Rosaletta
  • Low slow flutter
  • Freddie’s
  • Protractor

Thanks to the pax for post, effort, and encouragement during and after the workout.  It’s always and honor and pleasure to Q.

-old bay